Friday Night Lights 2013 Season Finale!

As we close out the last workout of the CrossFit Open here at CrossFit Scottsdale’s Friday Night Lights, we are again graced with the STELLAR performances of local CrossFit athletes! This year has truly been an experience that will never be forgotten. Amazing performances, PR’s and new bars being set for future athletes. We had another amazing night here at CrossFit Scottsdale, and we want to thank all of you who participated as athletes, volunteers and judges. To the friends and families that came out to cheer on the athletes, its more proof that this is an extraordinary community to be apart of. And last but not least, to the sponsors who came out to support what we do! Congrats to everyone who made it through all 5 workouts and if you are moving on to Regionals, we wish you all the best!

Check out the scores below from CrossFit Scottsdale’s Friday Night Lights, WOD 13.5.

First Name Last Name CrossFit Affiliate Gender Division Heat Score
Mike McLinn Crossfit Scottsdale male Masters 1 60
Deric Andre CrossFit Scottsdale male Masters 1 47
Jason Flory crossfit Scottsdale male Masters 1 23
Tanil Reed Urban WarFit female Rx 3 127
Audra Arlain Crossfit Calgary female Rx 2 84
Gayle Shaloo CrossFit Full Strength female Rx 4 77
Jaime Hess Crossfit Northwest Tucson female Rx 2 72
Nicole Miller CrossFit Scottsdale female Rx 4 72
michelle plunkett Crossfit Scottsdale female Rx 3 68
Klubo Flingai CrossFit Scottsdale female Rx 4 63
Elizabeth Zapata Crossfit Scottsdale female Rx 3 58
Shellie Sallas CrossFit Full Strength female Rx 2 48
Erin Wellendorf CrossFit Scottsdale female Rx 3 48
Jorge Aragon SicFit male Rx 7 132
Kawika Henderson CrossFit Surprise male Rx 7 125
Gavin Trella Free range crossfit male Rx 7 86
Luke Kayyem CrossFit Scottsdale male Rx 7 83
Gabe Swaba male Rx 7 82
Jeff Rifkin CrossFit Scottsdale male Rx 7 81
Christopher Bourke Crossfit North West Tucson male Rx 3 80
Chris Cannon Crossfit Scottsdale male Rx 6 78
Dustin Anderson Crossfit Scottsdale male Rx 5 77
Adam Shaloo CrossFit Full Strength male Rx 5 73
Nick Stavlund CrossFit Chaparral male Rx 2 70
Steve Cederstrom CrossFit Scottsdale male Rx 6 67
Michael Mitschele Fit City Cross Fit male Rx 2 66
Sean Nugent Crossfit Scottsdale male Rx 2 61
Josh Wagner CrossFit Scottsdale male Rx 6 60
Thomas Hoogenboom Crfossfit Scottsdale male Rx 4 55
Daniel Grant Crossfit Northwest Tucson male Rx 5 55
Joseph Atkielski Crossfit Scottsdale male Rx 6 52
Patrick Manning CrossFit Chaparral male Rx 5 51
Nick Echeverria CrossFit North West Tucson male Rx 3 44
Kalen Rickard male Rx 6 44
Oscar Tellez Crossfit Northwest Tucson male Rx 6 44
Dustyn Owsley Unaffiliated male Rx 1 34
Mark Sanger Crossfit Full Strength male Rx 6 17
CJ James CrossFit Scottsdale female Scaled 1 65
Emily Miller female Scaled 1 56
Renee Fregy CrossFit Northwest Tucson female Scaled 1 42
Steph Hammerman female Scaled 1
David Nguyen CrossFit Scottsdale male Scaled 1 72

Put in Work

 

Programming for Saturday, April 6, 2013

Work don’t get done unless you put work in!  There’s nothing more satisfying than the feeling of accomplishment after putting forth your best efforts.  The equation is simple… show up, put in work, go home feeling satisfied!

HardWork

WARM UP
Partner 2 k row
POWER
Lunge the Small Lap
SLED PUSH no weight 5x 25’ high bar 3x 25’ low bar
CONDITIONING
30 Minutes:
Wall ball 21 reps
Sled Push + weight
Run Small Lap
Push up Burpees 7 reps
*rest 2 minutes, then repeat

 

Friday Night Lights 2013 – Heat Assignments

First Name Last Name Age CrossFit Affiliate Gender Division Heat
Renee Fregy 25 CrossFit Northwest Tucson female Scaled 1
Erin Wellendorf CrossFit Scottsdale female Rx 1
Deric Andre 40 CrossFit Scottsdale male Masters 1
Jason Flory 41 crossfit Scottsdale male Masters 1
Mike McLinn 45 Crossfit Scottsdale male Masters 1
Dustyn Owsley 19 Unaffiliated male Scaled 1
Nick Echeverria 39 CrossFit North West Tucson male Scaled 1
David Nguyen 36 CrossFit Scottsdale male Scaled 1
Stefannie DeLaMora 34 CrossFit Scottsdale female Rx 2
Angela Henderson CrossFit Surprise female Rx 2
Audra Arlain Crossfit Calgary female Rx 2
Shellie Sallas 36 CrossFit Full Strength female Rx 2
Jaime Hess 0 Crossfit Northwest Tucson female Rx 2
Michael Mitschele 26 Fit City Cross Fit male Rx 2
Nick Stavlund 28 CrossFit Chaparral male Rx 2
Sean Nugent 31 Crossfit Scottsdale male Rx 2
michelle plunkett 35 Crossfit Scottsdale female Rx 3
Caitlin Gilpatrick 22 Lake Havasu Crossfit female Rx 3
Tanil Reed Urban WarFit female Rx 3
Steph Hammerman female Rx 3
Christopher Bourke 39 Crossfit North West Tucson male Rx 3
Eric Weightman 36 Forever Strong male Rx 3
Joseph Atkielski 32 Crossfit Scottsdale male Rx 3
Nicole Miller CrossFit Scottsdale female Rx 4
Klubo Flingai 32 CrossFit Scottsdale female Rx 4
Rebekah Flake female Rx 4
jessica grimm 36 Urban WarFit female Rx 4
Gayle Shaloo CrossFit Full Strength female Rx 4
Joshua Heck 24 Individual male Rx 4
Nathan Atchison 32 Crossfit Scottsdale male Rx 4
Thomas Hoogenboom 18 Crfossfit Scottsdale male Rx 4
Patrick Manning 36 CrossFit Chaparral male Rx 5
Adam Shaloo CrossFit Full Strength male Rx 5
Loren Howard 29 Team SwollFit male Rx 5
Daniel Grant 22 Crossfit Northwest Tucson male Rx 5
Mark Verhamme 37 CrossFit Scottsdale male Rx 5
Ryan Moody male Rx 5
Mark Lutz CrossFit Scottsdale male Rx 5
Dustin Anderson 28 Crossfit Scottsdale male Rx 5
Oscar Tellez 22 Crossfit Northwest Tucson male Rx 6
Mark Sanger 31 Crossfit Full Strength male Rx 6
Chris Cannon 33 Crossfit Scottsdale male Rx 6
Kalen Rickard 27 male Rx 6
Zach Robertson 25 Crossfit Scottsdale male Rx 6
Josh Wagner 33 CrossFit Scottsdale male Rx 6
Abenadi Richards 30 CrossFit Mesa male Rx 6
Jay Kempton 28 CrossFit  San Tan male Rx 6
Troy Gersema 29 Crossfit Scottsdale male Rx 7
Jorge Aragon 18 SicFit male Rx 7
Kawika Henderson CrossFit Surprise male Rx 7
Jeff Rifkin 26 CrossFit Scottsdale male Rx 7
Ron McClendon 32 CrossFit Scottsdale male Rx 7
Luke Kayyem CrossFit Scottsdale male Rx 7
Gavin Trella 25 Free range crossfit male Rx 7
Gabe Swaba male Rx 7

Expand Your Explosive Energy

 

Programming for Friday, April 5, 2013

You’ve heard your coaches tell you over and over again about finding explosivity in your lifts, your running, and just about everything we do during a workout.  No doubt you have experienced the tremendous amount of power to be found in this internal reservoir of energy.  But have you mastered this energy?  Are you able to apply to everything that you do?  Are you able to access it on command?  If you answer is no to any of these questions (and frankly, even if your answer is yes) you will benefit exponentially from world record holder, Ryan Mooody’s, Explosive Seminar, held this Sunday at 9am.  There is still time to register – and your time on the workout clock will thank you.

STRENGTH
Snatch Progression
Split Jerk

CONDITIONING
FITNESS & SPORT
5 Rounds w/ Ascending Weight if Possible
A1. 1 Jerk + 2 Overhead Squats
A.2 30 Unbroken Double Unders or 90 Singles
LIFE
3×10 Behind Neck Push Press +  Overhead Squat PVC
Rest 2 Minutes
Run or Row 4×400
Rest 1:1

Open Workout 13.5

CrossFitOpenProveYourFitness

Programming for Thursday, April 4, 2013

Get ready to push yourself with this one folks, and then push your self even harder.  As the grand finale of the Open workouts, this brutal challenge of strength, stamina, and mental toughness only gets more difficult the harder you push.  This should make for a great show at Friday Night Lights, so be sure to get the practice and coaching tips you need today, so that you can exceed your own expectations tomorrow night!

OPEN WORKOUT 13.5
4 minute AMRAP of:
15 Thrusters (100 / 65 lbs)
15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps (3 rounds) completed. 

A Practice in Practicing

PracticeMakesPerfect

Programming for Wednesday, April 3, 2013

Remember when you were a kid and your parents, teachers, and otherwise know-it-all adults would tell you, “Practice makes perfect!”? As a kid, all this may have meant to you is that you had to do more of whatever it is that you were doing in order to get better at it.  While the principle certainly still applies to us today, the meaning and significance of this cliche is likely much more perceivable.

With a child’s mind, you may not have noticed the incremental changes in your abilities after putting in the hours with your baseball, your saxophone, or your books.  Most of us simply noticed that over time, we performed better.  As an adult however, we have had plenty of time to practice practicing… and now we are a lot more skilled at noticing that each pull on the barbell, or each attempt at a handstand, is a process in continual refinement.  While the rewards of practice when we kids seemed to take months or years, as an adult we have the awareness that allows us to celebrate each improvement as it happens!

With today’s skills portion of our workout, we are want you to continue to practice practicing.  Take the time to notice how with each attempt at a movement you learn something new either about your body, or about the technique required for flawless execution.  Take note of these lessons so that you can recognize where you need to focus, and also when to congratulate yourself for improving.

Practice is life long.  So too then, are the opportunities for improvement.

WARM UP
1 Kilometer Row
SKILL : GYMNASTICS
30 Minutes to Learn, Perfect, and Progress:
Pistols — Seated, Assisted, Roll Downs, Negatives
Balance Beam — Walk, Lunge, Scoop, Eyes Closed
Handstand –Free, Rolls, Cartwheel, Flips
CONDITIONING
Every Minute on the Minute for 10 Minutes
5, 7, or 10 Burpees as Fast as Possible

CrossFit Scottsdale Offers BodyMetrix Scans

bodyfatscan1

Body Fat Scanning

CrossFit Scottsdale provides the highly accurate BodyMetrix System featured in The 4-hour Body by Tim Ferris, which combines a hand-held ultrasound wand with innovative software to accurately and consistently assess and monitor your body composition. With this technology you can actually scan, see, and track fat loss and muscle gain. Our trained coaches will provide you not only with a detailed report of your body composition but also include, health risks, BMR, waist to hip ratio, and a plan to reach your goals. Call 480-922-3253 or email Info@CrossFitScottsdale.com to book your assessment.

Friday Night Lights Round 2 on the Horizon

 

Programming for Tuesday, April 2, 2013

 

WhatWill13.5be

 

It may only be Tuesday, but it is never to early to start wondering, speculating, and preparing for this week’s Open Workout. We have completed 1-4 together as a gym, and number 5 will be no exception. This Friday, beginning at 5:30pm, CrossFit Scottsdale will host the finale of Friday Night Lights, where athletes from across the Vally will compete in the last Open workout of the season. If you attended the Friday Night Lights kick-off competition, than you know the excitement that you can expect. If you missed out, you definitely don’t want to let 13.5 go by without getting in on the action. There is still time to register as a competitor (in Rx, scaled, or masters), volunteer, or guest. We are looking forward to seeing you all there! But before we get too far ahead of ourselves, here is today’s workout!

WARM UP
3 Rounds:
1 minute of Sit-ups
5 Burpees

STRENGTH
Squat Clean EMOM for 3 Minutes
3X Max Pull-up (rest 60 seconds)

CONDITIONING
12, 9, 6:
Squat Clean
Pull-up


Strength In Conditioning Boot Camp Classes!

Bootcamp1

Starting April 15th, this six week specialty program will result in a multitude of benefits. Training for 3 times a week, from 6:30am to 7:30am Monday, Wednesday, and Friday’s. For $199, you can expect fat loss, increased muscle tone, shape and strength. Also, look forward to increased stamina, endurance, improved flexibility, improved energy, vitality, self-confidence as well as nutrition tips for optimal results. This is for those that may not be ready for CrossFit classes, but are prepared to get back into shape and get started bright and early in the morning!

Register here or call 480-922-3253 to get started. We’re bringing sexy back!

New class, competitive FITness and XWOD seminar this week at CrossFIT Scottsdale

Easter is over! Throw it, give it or toss every piece of candy away. Whatever is left over in the house needs to be gone by this morning or you will eat it…guaranteed! We hope you had a healthy, happy holiday with your loved ones and now your ready to start the week out right. I like to call this the back in action plan. Don’t try and make up for lost time, missed workouts or cheat meals. Don’t over think, over promise or under deliver. As cliche as it sounds “take it one day at a time” and even better upgrade that to take it “one meal and one workout at a time”. Make a daily affirmation with yourself, write it down, save it to your calendar,tell a friend what your doing, set both alarms that are on your Outlook and make absolutely NO EXCUSES. They will inevitably lead to failure. No need to waste negative energy on the DO NOT EAT  list and keep it simple. “I will exercise today” “I am going to class at 5pm” “I’m going to bed before 10pm” After enough practice these simple tasks will become part of your regime and will eventually become second nature.

This is also a very active week at CrossFit Scottsdale starting with our new yoga class with Nicole Tuesdays at 7pm and Wednesdays at 9:30am. Wednesday evening at 7pm is a FREE Goal setting seminar with Coach Troy and of course our final installment of the CrossFit Games Open 13.5 at Friday Night Lights. You can still register as an athlete, judge or volunteer here.

Then for the first time in Arizona World Record Holder and SICFIT Ambassador Ryan Moody is teaching his renown explosive seminar on Sunday from 9-3 the cost is $60 or you can view from home via SICFIT.com. We will be streaming the seminar and showcase The Explosive WOD and the skills to help increase your max lifts and explosive power to athletes all over the universe.

 

Programming for April 1st, 2013

WARM
3 min jump rope/ 2 min row/ 1 small lap
Lunge 50 steps/10 push ups
Bear crawl 50′/10 push ups
Inch warm 25′/10 push ups

A1. Back squat 8
A2. KB swing 8
A3. single(or) double :45 sec
Rest 2-3/5 rounds

B1. Push press 50 reps for time, every minute on the minute 5 back squat
with your PP barbell

C.  Take remaining time for static stretch, hip, pigeon, dogs, bands

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